Sarah's Bodybuilding 101 week of March 13th

[qbu]

Re: Sarah's Bodybuilding 101 week of March 13th

Thanks, Sarah...I have a Weider Home Gym...looks kinda like this



except it has a stepper on the back. It has ten 12.5lb weights on it. Can adjust to how much weight you want from 12.5lbs to 125lbs. I also have some 3lb free weights. Looking at getting some more free weights for my birthday in April (probably get them a little early though).

Any help would be greatly appreciated. Thanks!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 week of March 13th

WOW looks like you have a pretty good Gym going on there. My next question is Have you lfted before and are you familiar with exercises??

If you are a beginner we don't wanna get you into it too heavy to begin with what we want is to get you used to each exercise and the Proper exicution of each one that's our utmost goal at the beginning. We want to be able to increase the intensity and if your form is no good then upping the weights will injure you.

To start I like to put people on a quick easy Program which targets each muscle group so you are lifting 3 times a week and the workout is fairly quick which is nice. As you advance the workout gets longer and the intensity goes up dramatically in the 6 weeks Prior.

Workout plan goes like this Monday Upper Body
Tuesday Cardio
Wednesday Lower Body
Thursday Cardio
Friday Upper body
Saturday Cardio
Sunday Rest Day
Monday Lower body

The cycle continues so 1 week u are doing 2 upper body 1 lower body the next week you are doing 2 lower 1 upper body.

On upper body days you will do chest, triceps, back, biceps, shoulders
you will do 3 sets of 12's for each Body part.

On lower body day you will do calves,hamstrings,quads, Abs
You will do 3 sets of 12s for each body part

I hope that helps you out if you need any more information let me know

Sarah

[qbu]

Re: Sarah's Bodybuilding 101 week of March 13th

I lifted in the past when I was in college, so I'm familiar with the exercises...just need to refresh my memory a bit. I'll check the links that you posted.

I'll try what you have as a start. Looks like good schedule. I'll let you know how it's going and if any questions arise.

Thanks!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 week of March 13th

Sounds aweosme

[BeccaResRN]

Re: Sarah's Bodybuilding 101 week of March 13th

Hello all!!! I did my first real lifting yesterday after work
I wasn't sure exactlly what to do so I did all the machines

Triceps double pulley 44# 2x12
leg press #88 2x12
calf lifts #88 2x12
leg ext 12@22# 12@33 12@44
chest press 32# 2x12
triceps ext 44# 2x12
biceps curl 33# 2x12
mid row 33# 2x12
individual shoulder press 12@33 12@44
lat pull down 12@43 12@57.5 odd weight amount due to acutally being kilogram weight this is the pound listing on them
and 1 machine that I didn't write the name down for it
where you lay on your tummy and curl your legs up toward your butt..tough and I just ekked out 2X12 of a fairly difficult weight
then I did 50 crunches on the ball
then ran 10 mins as fast as I could muster

At lunch yesterday I ran 28 mins...stopped 2 mins before done I felt REALLY fatigued and out of breath...not sure why ...didn't really have very many carbs before this....any idea why I feel so fatigued

Anyway I'm sore some today...my arms and my booty..owwwy..not that bad...

Oh here's the link for the pics of my work gym http://beccaresrn.shutterfly.com/action/

password is hannah

[Jasmain]

Re: Sarah's Bodybuilding 101 week of March 13th

Becca, here is an explanation that Sarah posted for Qbu about the program and how it should go, for the most part. You alternate exercising upper body, cardio, lower body, cardio, upper body, cardio..and so on for the first 6 weeks. You want to change out what you do for lower body one time and what you do the next time for lower body, to keep your muscles guessing! Sarah can explain it much better, I'm sure, as far as what exercises you should do with the machines you have. She was a huge help to me! Go to the very bottom of the last page here, the first post here explains it also, what body parts you are working for upper and lower body, and the body for life link there will take you to actual moving pictures of exercises for the different parts!

WOW looks like you have a pretty good Gym going on there. My next question is Have you lfted before and are you familiar with exercises??

If you are a beginner we don't wanna get you into it too heavy to begin with what we want is to get you used to each exercise and the Proper exicution of each one that's our utmost goal at the beginning. We want to be able to increase the intensity and if your form is no good then upping the weights will injure you.

To start I like to put people on a quick easy Program which targets each muscle group so you are lifting 3 times a week and the workout is fairly quick which is nice. As you advance the workout gets longer and the intensity goes up dramatically in the 6 weeks Prior.

Workout plan goes like this Monday Upper Body
Tuesday Cardio
Wednesday Lower Body
Thursday Cardio
Friday Upper body
Saturday Cardio
Sunday Rest Day
Monday Lower body

The cycle continues so 1 week u are doing 2 upper body 1 lower body the next week you are doing 2 lower 1 upper body.

On upper body days you will do chest, triceps, back, biceps, shoulders
you will do 3 sets of 12's for each Body part.

On lower body day you will do calves,hamstrings,quads, Abs
You will do 3 sets of 12s for each body part

I hope that helps you out if you need any more information let me know

Sarah

[BeccaResRN]

Re: Sarah's Bodybuilding 101 week of March 13th

I was just going to do uppers or lowers but I was excited to have actually made it there and to be doing the lifting that I just did them all!!!

What should I do tomorrow? I did nothing today...nice day off

[Jasmain]

Re: Sarah's Bodybuilding 101 week of March 13th

I was just going to do uppers or lowers but I was excited to have actually made it there and to be doing the lifting that I just did them all!!!

What should I do tomorrow? I did nothing today...nice day off

On upper body days you will do Chest, Triceps, Back, Biceps, Shoulders
you will do 3 sets of 12 reps for each Body part.

Basically, that's 5 body parts, you will do one exercise for each body part, 3 sets of 12 reps. The body for life link on the last page will take you to where you can find exercises for each of those. Good luck!

[iyamamaschke]

Re: Sarah's Bodybuilding 101 week of March 13th

Yes, Ya you are completely right Way to go girl. Wow she is such a good Student HE HE.

I think that Jas explained it really well thanks for that Jas. The reason you want to break up Upper and Lower is so that the workout isn't so long LOL> If you feel you want to do Upper and Lower on the Same Day 3 days Per week that should be fine but, if you find that you are getting really sore and just start to not wanna do it it, means you are pushing your body too hard and need to have more rest. The reasoning for the breaks is to allow adequate rest so that the next time you do the upper or lower you have no muscle soreness and can do your workout without feeling stiff HE HE, that's why the breaks are there.

If you do decide to do full body every other day Just llook for warnings if you find you are really stiff comming up to your next workout you may want to alternate.

Way to go on the exercise WOW you guys are doing soooo great.

I ahve to Do lower Body Today EEEEK, yup I hate it but I WILL do it.

Sarah

[BeccaResRN]

Re: Sarah's Bodybuilding 101 week of March 13th

Thanks Jasmin and Sarah I downloaded the worksheets from Body for Life that help you track and plan your workout. Today I am good no real soreness just can feel I worked those back of my thighes butt area.

I think that I will try the 3 day a week lifting program for now as it is difficult for me to get there...but then again maybe I can do it for a short time after workdays...most time it is sooo late when I am out of work this isn't feasible. So I work 3 days a week I will plan on lifting on my off days, though I don't always alternate day working, day off..and I don't want to lift 2 days in a row.

My weight is up...may be unrelated to lifting but anyone experience temp increase in weight after starting lifting?

[iyamamaschke]

Re: Sarah's Bodybuilding 101 week of March 13th

Oh yes when I first started lifting I noticed a 5 pound increase which went down. Don't keep track of your weight for the first 3-4 weeks just take measurements the scale will be nastie during this time. After the first 3-4 weeks the scale should be on a downward treand.

3 days a week of Lifting is Pleanty to start the second program there is more advanced and right now you are just starting out so do what you can and like you said try not to lift 2 days in a row unless you are alternating Upper and Lower body then it's all right. Try to fit it in when you can the scedual can always be changed to fit your schedual.

Sarah

[iyamamaschke]

Re: Sarah's Bodybuilding 101 week of March 13th

OH Becca there is a new Thread in the Exercise forum for the week of March 20th. Go here to Post K.

http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=27362